Workout of the Day

For Time:

1000 Box Step Ups

Rx includes a 45/35lb Ruck Pack.
Sign up online: https://docs.google.com/spreadsheets/d/1oBowmjdXZrctAgRachX5xr73Ql8UGddvkzSUaG94GK8/edit?usp=sharing

At Home

Video: https://vimeo.com/472932900/314e488f7f
2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
30 Mountain Climbers

(No Measure)

Movements:

Burpee | Jump Rope (Single Under)

AMRAP x 3 MINUTES
8 Inch Worm + Pike Thigh Tap*
16 Hollow Rocks

-Rest 1:00-

AMRAP x 3 MINUTES
8 Inch Worms + Push-Up
16 V-Ups

*Walk hands out to top of Push-up, send hips up to a Pike, + tap opposite thigh (R) + (L), them stand- see Follow Along Video for Reference

(No Measure)

Movements:

Hollow Rock | Push Up | V-Up

2 SETS
E2MOM x 10 MINUTES
10 Pike Push-Ups
10 Up-Down + Tall Jumps
10 Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)
NC Mobility
https://vimeo.com/465996341/b5c05f9484

Movements:

Hollow Rock | Push Up

Barbell Bettys

Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps

Movements:

Back Squat

Your vote counts, and you get to decide for you! 🙂

Choose two movements for back-to-back Tabata cycles. You will complete one Tabata with one movement, enjoy a short rest to transition to the next movement, then hit the second Tabata.

Wall Balls
DB Push Press
Empty barbell bench press
Deadbugs
Box Step Ups or Jumps
Up Downs
Row

Movements:

Bench Press | Deadlift | Dumbbell Push Press | Push Press | Row | Wall Ball Shot

Outdoor Boot Camp

Run 1600 Fartlek
rest 1:00
Run 1600 Fartlek

Movements:

Run